Treadmill Conversions
Full treadmill pace chart (6.0–12.0 mph in 0.1 steps) plus equivalent outdoor paces by incline (0%–10%).
| MPH | Pace (min/mi) | KM/H | Pace (min/km) | 0% Eq (min/mi) | 1% Eq (min/mi) | 2% Eq (min/mi) | 3% Eq (min/mi) | 4% Eq (min/mi) | 5% Eq (min/mi) | 6% Eq (min/mi) | 7% Eq (min/mi) | 8% Eq (min/mi) | 9% Eq (min/mi) | 10% Eq (min/mi) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 6.0 | 10:00 | 9.7 | 6:11 | 10:25 | 9:58 | 9:33 | 9:11 | 8:50 | 8:30 | 8:12 | 7:55 | 7:40 | 7:25 | 7:11 |
| 6.1 | 9:50 | 9.8 | 6:07 | 10:15 | 9:48 | 9:24 | 9:02 | 8:41 | 8:22 | 8:04 | 7:47 | 7:32 | 7:18 | 7:04 |
| 6.2 | 9:41 | 10.0 | 6:00 | 10:05 | 9:39 | 9:15 | 8:53 | 8:33 | 8:14 | 7:56 | 7:40 | 7:25 | 7:10 | 6:57 |
| 6.3 | 9:31 | 10.1 | 5:56 | 9:55 | 9:30 | 9:06 | 8:44 | 8:24 | 8:06 | 7:49 | 7:33 | 7:18 | 7:04 | 6:51 |
| 6.4 | 9:23 | 10.3 | 5:50 | 9:46 | 9:21 | 8:58 | 8:36 | 8:17 | 7:58 | 7:41 | 7:26 | 7:11 | 6:57 | 6:44 |
| 6.5 | 9:14 | 10.5 | 5:43 | 9:37 | 9:12 | 8:49 | 8:28 | 8:09 | 7:51 | 7:34 | 7:19 | 7:04 | 6:51 | 6:38 |
| 6.6 | 9:05 | 10.6 | 5:40 | 9:28 | 9:04 | 8:41 | 8:21 | 8:02 | 7:44 | 7:27 | 7:12 | 6:58 | 6:44 | 6:32 |
| 6.7 | 8:57 | 10.8 | 5:33 | 9:20 | 8:56 | 8:33 | 8:13 | 7:54 | 7:37 | 7:21 | 7:06 | 6:52 | 6:38 | 6:26 |
| 6.8 | 8:49 | 10.9 | 5:30 | 9:11 | 8:48 | 8:26 | 8:06 | 7:47 | 7:30 | 7:14 | 6:59 | 6:45 | 6:33 | 6:20 |
| 6.9 | 8:42 | 11.1 | 5:24 | 9:03 | 8:40 | 8:19 | 7:59 | 7:41 | 7:24 | 7:08 | 6:53 | 6:40 | 6:27 | 6:15 |
| 7.0 | 8:34 | 11.3 | 5:19 | 8:56 | 8:33 | 8:11 | 7:52 | 7:34 | 7:17 | 7:02 | 6:47 | 6:34 | 6:21 | 6:09 |
| 7.1 | 8:27 | 11.4 | 5:16 | 8:48 | 8:25 | 8:05 | 7:45 | 7:28 | 7:11 | 6:56 | 6:42 | 6:28 | 6:16 | 6:04 |
| 7.2 | 8:20 | 11.6 | 5:10 | 8:41 | 8:18 | 7:58 | 7:39 | 7:21 | 7:05 | 6:50 | 6:36 | 6:23 | 6:11 | 5:59 |
| 7.3 | 8:13 | 11.7 | 5:08 | 8:34 | 8:12 | 7:51 | 7:33 | 7:15 | 6:59 | 6:44 | 6:31 | 6:18 | 6:06 | 5:54 |
| 7.4 | 8:06 | 11.9 | 5:03 | 8:27 | 8:05 | 7:45 | 7:26 | 7:09 | 6:54 | 6:39 | 6:25 | 6:13 | 6:01 | 5:49 |
| 7.5 | 8:00 | 12.1 | 4:58 | 8:20 | 7:58 | 7:39 | 7:21 | 7:04 | 6:48 | 6:34 | 6:20 | 6:08 | 5:56 | 5:45 |
| 7.6 | 7:54 | 12.2 | 4:55 | 8:13 | 7:52 | 7:33 | 7:15 | 6:58 | 6:43 | 6:29 | 6:15 | 6:03 | 5:51 | 5:40 |
| 7.7 | 7:48 | 12.4 | 4:50 | 8:07 | 7:46 | 7:27 | 7:09 | 6:53 | 6:38 | 6:23 | 6:10 | 5:58 | 5:47 | 5:36 |
| 7.8 | 7:42 | 12.6 | 4:46 | 8:01 | 7:40 | 7:21 | 7:04 | 6:47 | 6:32 | 6:19 | 6:06 | 5:54 | 5:42 | 5:32 |
| 7.9 | 7:36 | 12.7 | 4:43 | 7:55 | 7:34 | 7:15 | 6:58 | 6:42 | 6:27 | 6:14 | 6:01 | 5:49 | 5:38 | 5:27 |
| 8.0 | 7:30 | 12.9 | 4:39 | 7:49 | 7:29 | 7:10 | 6:53 | 6:37 | 6:23 | 6:09 | 5:56 | 5:45 | 5:34 | 5:23 |
| 8.1 | 7:24 | 13.0 | 4:37 | 7:43 | 7:23 | 7:05 | 6:48 | 6:32 | 6:18 | 6:05 | 5:52 | 5:40 | 5:30 | 5:19 |
| 8.2 | 7:19 | 13.2 | 4:33 | 7:37 | 7:18 | 7:00 | 6:43 | 6:28 | 6:13 | 6:00 | 5:48 | 5:36 | 5:25 | 5:15 |
| 8.3 | 7:14 | 13.4 | 4:29 | 7:32 | 7:12 | 6:55 | 6:38 | 6:23 | 6:09 | 5:56 | 5:44 | 5:32 | 5:22 | 5:12 |
| 8.4 | 7:09 | 13.5 | 4:27 | 7:26 | 7:07 | 6:50 | 6:33 | 6:18 | 6:04 | 5:52 | 5:39 | 5:28 | 5:18 | 5:08 |
| 8.5 | 7:04 | 13.7 | 4:23 | 7:21 | 7:02 | 6:45 | 6:29 | 6:14 | 6:00 | 5:47 | 5:35 | 5:24 | 5:14 | 5:04 |
| 8.6 | 6:59 | 13.8 | 4:21 | 7:16 | 6:57 | 6:40 | 6:24 | 6:10 | 5:56 | 5:43 | 5:32 | 5:21 | 5:10 | 5:01 |
| 8.7 | 6:54 | 14.0 | 4:17 | 7:11 | 6:52 | 6:35 | 6:20 | 6:05 | 5:52 | 5:39 | 5:28 | 5:17 | 5:07 | 4:57 |
| 8.8 | 6:49 | 14.2 | 4:14 | 7:06 | 6:48 | 6:31 | 6:15 | 6:01 | 5:48 | 5:36 | 5:24 | 5:13 | 5:03 | 4:54 |
| 8.9 | 6:44 | 14.3 | 4:12 | 7:01 | 6:43 | 6:27 | 6:11 | 5:57 | 5:44 | 5:32 | 5:20 | 5:10 | 5:00 | 4:51 |
| 9.0 | 6:40 | 14.5 | 4:08 | 6:57 | 6:39 | 6:22 | 6:07 | 5:53 | 5:40 | 5:28 | 5:17 | 5:06 | 4:57 | 4:47 |
| 9.1 | 6:36 | 14.6 | 4:07 | 6:52 | 6:34 | 6:18 | 6:03 | 5:49 | 5:36 | 5:24 | 5:13 | 5:03 | 4:53 | 4:44 |
| 9.2 | 6:31 | 14.8 | 4:03 | 6:48 | 6:30 | 6:14 | 5:59 | 5:45 | 5:33 | 5:21 | 5:10 | 5:00 | 4:50 | 4:41 |
| 9.3 | 6:27 | 15.0 | 4:00 | 6:43 | 6:26 | 6:10 | 5:55 | 5:42 | 5:29 | 5:18 | 5:07 | 4:56 | 4:47 | 4:38 |
| 9.4 | 6:23 | 15.1 | 3:58 | 6:39 | 6:22 | 6:06 | 5:51 | 5:38 | 5:26 | 5:14 | 5:03 | 4:53 | 4:44 | 4:35 |
| 9.5 | 6:19 | 15.3 | 3:55 | 6:35 | 6:18 | 6:02 | 5:48 | 5:35 | 5:22 | 5:11 | 5:00 | 4:50 | 4:41 | 4:32 |
| 9.6 | 6:15 | 15.4 | 3:54 | 6:31 | 6:14 | 5:58 | 5:44 | 5:31 | 5:19 | 5:08 | 4:57 | 4:47 | 4:38 | 4:29 |
| 9.7 | 6:11 | 15.6 | 3:51 | 6:27 | 6:10 | 5:55 | 5:41 | 5:28 | 5:16 | 5:04 | 4:54 | 4:44 | 4:35 | 4:27 |
| 9.8 | 6:07 | 15.8 | 3:48 | 6:23 | 6:06 | 5:51 | 5:37 | 5:24 | 5:12 | 5:01 | 4:51 | 4:41 | 4:32 | 4:24 |
| 9.9 | 6:04 | 15.9 | 3:46 | 6:19 | 6:02 | 5:48 | 5:34 | 5:21 | 5:09 | 4:58 | 4:48 | 4:39 | 4:30 | 4:21 |
| 10.0 | 6:00 | 16.1 | 3:44 | 6:15 | 5:59 | 5:44 | 5:30 | 5:18 | 5:06 | 4:55 | 4:45 | 4:36 | 4:27 | 4:19 |
| 10.1 | 5:56 | 16.3 | 3:41 | 6:11 | 5:55 | 5:41 | 5:27 | 5:15 | 5:03 | 4:52 | 4:42 | 4:33 | 4:24 | 4:16 |
| 10.2 | 5:53 | 16.4 | 3:40 | 6:08 | 5:52 | 5:37 | 5:24 | 5:12 | 5:00 | 4:49 | 4:40 | 4:30 | 4:22 | 4:14 |
| 10.3 | 5:50 | 16.6 | 3:37 | 6:04 | 5:48 | 5:34 | 5:21 | 5:09 | 4:57 | 4:47 | 4:37 | 4:28 | 4:19 | 4:11 |
| 10.4 | 5:46 | 16.7 | 3:36 | 6:01 | 5:45 | 5:31 | 5:18 | 5:06 | 4:54 | 4:44 | 4:34 | 4:25 | 4:17 | 4:09 |
| 10.5 | 5:43 | 16.9 | 3:33 | 5:57 | 5:42 | 5:28 | 5:15 | 5:03 | 4:52 | 4:41 | 4:32 | 4:23 | 4:14 | 4:06 |
| 10.6 | 5:40 | 17.1 | 3:31 | 5:54 | 5:39 | 5:25 | 5:12 | 5:00 | 4:49 | 4:39 | 4:29 | 4:20 | 4:12 | 4:04 |
| 10.7 | 5:36 | 17.2 | 3:29 | 5:50 | 5:35 | 5:22 | 5:09 | 4:57 | 4:46 | 4:36 | 4:27 | 4:18 | 4:09 | 4:02 |
| 10.8 | 5:33 | 17.4 | 3:27 | 5:47 | 5:32 | 5:19 | 5:06 | 4:54 | 4:43 | 4:33 | 4:24 | 4:15 | 4:07 | 3:59 |
| 10.9 | 5:30 | 17.5 | 3:26 | 5:44 | 5:29 | 5:16 | 5:03 | 4:52 | 4:41 | 4:31 | 4:22 | 4:13 | 4:05 | 3:57 |
| 11.0 | 5:27 | 17.7 | 3:23 | 5:41 | 5:26 | 5:13 | 5:00 | 4:49 | 4:38 | 4:28 | 4:19 | 4:11 | 4:03 | 3:55 |
| 11.1 | 5:24 | 17.9 | 3:21 | 5:38 | 5:23 | 5:10 | 4:58 | 4:46 | 4:36 | 4:26 | 4:17 | 4:08 | 4:00 | 3:53 |
| 11.2 | 5:21 | 18.0 | 3:20 | 5:35 | 5:20 | 5:07 | 4:55 | 4:44 | 4:33 | 4:24 | 4:15 | 4:06 | 3:58 | 3:51 |
| 11.3 | 5:19 | 18.2 | 3:18 | 5:32 | 5:18 | 5:04 | 4:52 | 4:41 | 4:31 | 4:21 | 4:12 | 4:04 | 3:56 | 3:49 |
| 11.4 | 5:16 | 18.3 | 3:17 | 5:29 | 5:15 | 5:02 | 4:50 | 4:39 | 4:29 | 4:19 | 4:10 | 4:02 | 3:54 | 3:47 |
| 11.5 | 5:13 | 18.5 | 3:15 | 5:26 | 5:12 | 4:59 | 4:47 | 4:36 | 4:26 | 4:17 | 4:08 | 4:00 | 3:52 | 3:45 |
| 11.6 | 5:10 | 18.7 | 3:13 | 5:23 | 5:09 | 4:57 | 4:45 | 4:34 | 4:24 | 4:15 | 4:06 | 3:58 | 3:50 | 3:43 |
| 11.7 | 5:08 | 18.8 | 3:11 | 5:21 | 5:07 | 4:54 | 4:42 | 4:32 | 4:22 | 4:12 | 4:04 | 3:56 | 3:48 | 3:41 |
| 11.8 | 5:05 | 19.0 | 3:09 | 5:18 | 5:04 | 4:52 | 4:40 | 4:29 | 4:19 | 4:10 | 4:02 | 3:54 | 3:46 | 3:39 |
| 11.9 | 5:03 | 19.2 | 3:08 | 5:15 | 5:02 | 4:49 | 4:38 | 4:27 | 4:17 | 4:08 | 4:00 | 3:52 | 3:44 | 3:37 |
| 12.0 | 5:00 | 19.3 | 3:07 | 5:12 | 4:59 | 4:47 | 4:35 | 4:25 | 4:15 | 4:06 | 3:58 | 3:50 | 3:42 | 3:36 |
Note: “Eq (min/mi)” columns estimate the equivalent flat-road pace for the same effort at that treadmill speed + incline.
These are approximations (rounded to nearest second).